When it comes to PMDD, there are countless horrors associated with it. From debilitating rage to soul crushing sadness and despair.

But one of the most disheartening aspects of it all, is realizing that what you eat, highly impacts the way you feel during your luteal phase -- significantly impacting your PMDD symptoms.

For years, I had heard suggestions through the grape vine. One of them involved my greatest love and it horrified me to realize that there could possibly be any kind of connection.

Sugar. The little sweet balls of dopamine that we all have grown to love.

The sweet-tooth shaped person inside me, did not want to hear this one bit, but out of desperation... I tried it. I went sugar free. Processed sugar at least. And the results were pretty astounding, but by no means was I PMDD free. That came later, when I finallly found my root cause. You can find that in the PMDD Resource Center.

Common Systemic Symptoms

Fatigue and Energy Depletion

What I would describe as PMDD fatigue isn't ordinary tiredness. PMDD fatigue can feel like your body is suddenly attacked by gravity, there's a heaviness to existence...both physical and mental. Simple tasks like getting out of bed, making breakfast, responding to emails etc can sudden;y feel monumentally exhausting. Some describe it as a bone-deep heaviness that no amount of sleep could ever fix. Not that sleep isn't important because it is, but it's the type of tired that sleep just can't fix.

Pain and Inflammation

Many with PMDD experience widespread body aches, joint pain, headaches, or migraines. Breast tenderness can be severe enough to make wearing a bra uncomfortable. Muscle tension, particularly in the neck, shoulders, and back, is common. Some describe feeling like they have the flu, with generalized achiness throughout their body. And it's a lot like like the flu in some ways. Especially for those that have symptoms on the more severe side. And there are levels to it. With PMDD it isn't one size fits all, but you should recognize yourself in some of these.

Digestive Disruption

Sadly, bloating, constipation, diarrhea, nausea, and changes in appetite are frequent companions of PMDD. During your luteal phase, your digestive system may feel completely unpredictable, adding yet another layer of discomfort to an already shit-tastic time.

Sleep Disturbances

Insomnia or hypersomnia often strike those with PMDD. You might lie awake for hours despite exhaustion, or sleep 12+ hours and still wake up tired. 

Sensory Sensitivity

Lights can seem brighter, sounds feel louder, textures more irritating. This heightened sensory experience can make your everyday environments suddenly feel overwhelming. Strong smells may even trigger nausea or headaches. And sensory overload in return, can trigger rage, creating thw perfect storm for a classic PMDD spiral.

Brain Fog and Cognitive Changes

You may notice that concentration becomes difficult. Memory feels unreliable. Finding words, following conversations, or completing tasks that normally feel easy can suddenly require enormous effort. It's like trying to think through a thick fog. Like breathing in soup, but for your brain.

The Cyclical Nature

What makes PMDD particularly noticable is its predictability. The symptoms arrive like clockwork in the luteal phase, then often disappear into the distance within a day or two of menstruation starting. This cyclical pattern can feel like living two different lives in one body. Very much a Jekyll and Hyde situation.

The Validation Gap

One of the hardest parts of experiencing systemic PMDD symptoms is that they're often invisible to others. You might look "fine" while feeling absolutely terrible. This can lead to dismissal, misunderstanding, or the internalized belief that you're somehow exaggerating or failing to cope with "normal" menstrual symptoms.

But PMDD is not normal PMS, no matter how many people- yes that includes doctors - tell you so. It's a recognized medical condition that deserves proper acknowledgment, treatment, and support.

You're Not Alone

If these symptoms resonate with you, know that you're not imagining it, you're not weak, and you're not alone. PMDD affects an estimated 5-8% of menstruating individuals, and the systemic symptoms are real and valid.

Tracking your symptoms, working with healthcare providers who understand PMDD, and connecting with others who share this experience can all be part of finding your path forward.

If you've ever felt like PMDD has cost you everything, you're not imagining it. From the bridges you burn and the friendships you grieve, to the addictions you earn and what it's like to finally break free. I wrote the memoir and it's yours for free.

Note: This post describes common experiences but is not medical advice. If you suspect you have PMDD, please consult with a healthcare provider familiar with the condition.